The muscles, tissues, and ligaments in your knees weaken over time due to the constant pressure. From walking to squatting, every physical activity puts some form of pressure on your knees that gradually leads to wear and tear in your knee joints. People who have had a history of knee surgery or an osteoarthritis patient in the family are at higher risk of developing knee diseases later in life.
You start losing the cartilage, responsible for cushioning your bones, from a certain age. As a result, people end up with stiff and inflamed bones. It is important to practice physical activities for strengthening your joints. Here are a few things that can help strengthen and age-proof your joints. Let’s take a look:
Moderate Exercise
You may not feel like moving around with a stiff and inflamed joint, but doctors recommend moderate physical exercises for arthritis patients. It maintains the structural stability of your knee joints and reduces swelling. Start with low-cardio exercises that put minimal to no strain on your knees, such as swimming and walking.
You can hire a personal trainer for strength training, but the goal is to start slow and give your body the time to adjust to the new workout routine. Always consult with an orthopedic doctor in Thane before incorporating any extreme physical exercise into your daily exercise.
Eat a Healthy and Nutritious Diet
Lots of vegetables, fruits, beans, and other healthy foods that add the right amount of nutrients to your meal will not necessarily cure your joint pain, but it can reduce it substantially. The least you can do is avoid processed foods that might increase inflammation.
A few foods that have proven beneficial for arthritis are salmon, cherries, turmeric, oatmeal, walnuts, red peppers, and more. Your diet needs an adequate amount of calcium and vitamin D, the nutrients that are responsible for healthy joints. You can discuss your condition with the doctor and nutritionist to have a better diet plan.
Lose a Few Pounds
Overweight people are at higher risk of osteoarthritis, plus the knee pain in people suffering from arthritis is quite unbearable for obese patients. The above two steps will help you lose a few pounds. However, you must note that losing weight is super difficult when you are above 65. Consult with a personal trainer and a dietician to get a weight loss management plan. The lesser your weight, the lower the pressure on your joints, and the lesser the pain you will experience.
Quit Alcohol and Smoking
These are already dangerous to your health, but they can cause significant damage to your knees, especially if you are an arthritis patient or at risk of osteoarthritis. If you are having a hard time quitting alcohol, you can join a rehab center. The above tips can help age-proof and strengthen your knee joints, improving your mobility and keeping your knees in good shape. However, if nothing works, your last resort is the knee replacement surgery in Thane.
